Cadence is the rare running metric that's simple to measure, simple to change, and produces a genuine effect — which is why it's one of the few form interventions actually worth doing. Here's the honest guide. Cadence is how many steps you take per minute, and increasing a low cadence slightly shortens your stride, reduces overstriding and impact forces, and is one of the easiest meaningful adjustments a runner can make. Here's how.
What cadence is and why it matters
Cadence is simply your steps per minute (spm), counting both feet. Its importance comes from its relationship with stride length: at any given speed, a lower cadence means longer strides, and longer strides usually mean overstriding — landing with your foot ahead of your body, which creates braking forces and higher impact loading. Increase your cadence at the same pace and your stride naturally shortens, so your foot lands closer to underneath you. The result is typically reduced impact per step, less braking, and less load on the knee. That's why cadence is the standard fix recommended for the overstriding discussed in running form.
The 180 myth (be honest about this)
You'll hear that 180 spm is the "optimal" cadence, originating from an observation of elite runners at competitive paces. The honest reality: 180 is not a universal target, and treating it as one is misleading. Optimal cadence varies with your height and leg length (taller runners naturally run lower), your speed (cadence increases as you run faster — comparing your easy-run cadence to an elite's race cadence is meaningless), and your individual mechanics. Most recreational runners land somewhere in the 150s to 170s, and that's often fine. The useful principle isn't hitting a number — it's whether increasing your own cadence slightly reduces overstriding. Relative improvement beats an arbitrary target.
How to measure yours
Three easy options. Count manually: during an easy run, count the steps on one foot for 30 seconds, then multiply by four — that's your spm. Do it a few times at consistent effort for a reliable number. Use a watch: most GPS running watches track cadence automatically, giving you per-run averages and trends. Use a phone app or metronome app for both measuring and pacing. Honest tip: measure at your normal easy pace, not while thinking about it — as soon as you focus on cadence you'll unconsciously change it. Get a few honest baseline numbers before deciding whether to adjust anything.
How to increase it safely (the 5% rule)
Here's the method, and the caution attached. Increase your cadence by roughly 5% at a time — so if you're at 160, aim for around 168, not 180. Why: a large sudden change substantially alters loading patterns, and abrupt shifts are how runners create new problems. Practical approach: use a metronome app or a music playlist at your target beats per minute, and practise for short segments — a few minutes at a time during easy runs, gradually extending. Keep your pace the same while you do it; you're changing turnover, not speed. Give it several weeks to become natural before considering another increase. Small, gradual, patient.
What increasing cadence does (the honest benefits)
The realistic effects, stated without exaggeration. Reduced overstriding — your foot lands closer to under your body. Lower impact forces per step and less braking, which may reduce loading on the knee specifically — relevant given how common runner's knee is. Note the tradeoff: more steps means more total steps, and some load shifts toward the calves and ankles, so it isn't purely free. Often improved efficiency at a comfortable cadence. What it won't do: make you dramatically faster on its own — speed comes from training structure and fitness, not turnover alone. It's a mechanics refinement, not a performance shortcut.
Where it fits (pair accordingly)
Treat cadence work as a small, worthwhile refinement alongside the things that drive actual improvement: mostly-easy training volume with occasional hard sessions (how to run faster), gradual mileage increases, and strength training — hip strengthening and calf work support the mechanics you're trying to improve. Practise cadence changes on easy runs only, never during hard sessions where you should be focused on effort. And if you're dealing with persistent pain, get it assessed rather than assuming cadence alone will fix it.
Quick answers
What is running cadence?
Your steps per minute, counting both feet — a measure of turnover.
What's a good running cadence?
There's no universal number; most recreational runners are in the 150s–170s, and taller runners are naturally lower.
Is 180 spm the ideal cadence?
No — it came from elite runners at race pace and isn't a universal target; relative improvement matters more.
How do I measure my cadence?
Count steps on one foot for 30 seconds and multiply by four, or use a GPS watch.
How do I increase my cadence?
Increase by about 5% at a time using a metronome app, practising in short segments on easy runs over several weeks.
Does higher cadence prevent injury?
It can reduce overstriding and impact loading, particularly at the knee, though it shifts some load to the calves.
Will increasing cadence make me faster?
Not by itself — speed comes from training; cadence is a mechanics refinement.
Cadence is one of the few running tweaks that's easy to measure, easy to change, and actually does something. Just don't chase 180 like it's a law of physics.
Running cadence is a genuinely useful lever: nudge a low cadence up by around 5%, and your stride shortens, your overstriding reduces, and impact per step drops. Measure yours honestly, change it gradually with a metronome on easy runs, and ignore the universal 180 target. It's a refinement worth making — alongside, not instead of, training properly.